Fiber

Children and adults should consume at least 20g of fiber per day from food, not supplements. The more calories you eat, the more fiber you need. Teens and men may require upwards of 30 to 35g per day. But the average american eats only about 15g per day.

Oatmeal, oatbran

Nuts and seeds

Legumes

Beans

Dried peas

Lentils

Apples

Pears

Strawberries

Blueberries

Whole wheat bread

Barley

Couscous

Brown rice

Bulgur

Whole grain breakfast cereals

Wheat bran

Seeds

Carrots

Cucumbers

Zucchini

Celery

Tomatoes